Managing Stress: Body Tension Reducers

Forehead
Arch your eyebrows as high as you can. Hold them there for 10 seconds, then release them suddenly. Relax. Now frown deeply, lowering your eyebrows as far you can. Hold for 10 seconds. Release suddenly. Relax.

Eyes
Close your eyes tightly. Hold for 10 seconds, then open them quickly. Relax.

Nose/Cheeks
Wrinkle up your nose and raise your cheeks at the same time. Hold for 10 seconds. Release quickly. Relax.

Tongue
Bring the tip of your tongue up against the roof of your mouth, behind your upper teeth, pressing hard. Muscles around the jaw and under the chin should feel taut. Hold 10 seconds, then let go quickly. Relax.

Neck
In a high-back chair or lying down, press your head back. Hold 10 seconds, then release quickly. Relax. Or rotate your head in a semi-circle from side to side. Begin with the ear pressed toward the shoulder, roll forward and then reverse directions.

Shoulders
Raise your shoulders in a shrug, as high as you can. At the same time, extend your arms stiffly behind you and angled outward, with your palms facing back and thumbs pointing down. Hold 10 seconds, then relax shoulders.

Chest
Slowly draw the deepest breath you can. Hold it at least 6 seconds. Exhale quickly. Relax. Do this four times.